American Fitness Co – CrossFit Metcon (Checkmark) 3 Rounds: 12 Scap Pushups 12 Wall Slides 15/15 Banded External Rotations 1:00 Childs Pose (each side) At a Continuous Zone 2 Effort: 1 mile Ruck (Weight Vest or Sandbag) 15:00 Bike (inside or outside)Read more

American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Handstand Walk, Handstand Hold, & Overhead Stability Work Advanced: EMOM 10: ODD: 25′ Handstand Walk EVEN: 1 Attempt Max Freestanding Handstand Hold I ntermediate: EMOM 10: ODD: 3 Kick Ups on Wall EVEN: Box Pike Around the World Beginner: EMOM 10: ODD: 50′ Bear Crawl EVEN: 2 Wallwalks Rockets’ Red Glare (AMRAP – Reps) 4 SETS FOR 3:00 25/ 20/15 Calorie Bike 50 Double Unders Max Toes to Bar in Remaining Time -Rest 2:00 between Sets- (Score is Total Toes to Bar)Read more

American Fitness Co – CrossFit Clean and Jerk (Checkmark) EVERY :30 FOR 10:00 1 Power Clean and Jerk (185/125) BOAT WASH (Time) 10 Clean and Jerks (135/95) 1000/850m Row 10 Clean and Jerks (135/95)Read more

American Fitness Co – CrossFit We Stand for Freedom (Time) FOR TIME 20 Burpee Box Jump Over (24/20) 50 Overhead Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Front Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Back Squats (75/55) Optional Accessory (Checkmark) 3 sets 8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10 15 3-Way Calf Raises (Farmer’s Hold) (each way) @ RPE 8.5/10 -rest 1:00-1:30 between sets- Double Dumbbell Farmer Hold Walking Lunge 3 Way Calf Raise with DBs in farmer’s carry holdRead more

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10 Alternating Lunges 10 Hollow Rocks 5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep: 2 Rounds 5/4 Calorie Bike 10 Double Unders 10ft Overhead Carry (each/build in weight) Late Nights (Time) FREEDOM (RX): 8 SETS 15/12 Calorie Air Bike 75 Double Unders 100ft Single Dumbbell or Kettlebell Overhead Carry (70/50) -Rest 1:30 between sets- (Score is Time for Slowest Set) (KG conv: 32.5/22.5) INDEPENDENCE (Intermediate): 8 SETS 12/10 Calorie Air Bike 60 Double Unders 100ft Single Dumbbell or Kettlebell Overhead Carry (50/35) -Rest 1:30 between sets- (Score is Time for Slowest Set) (KG conv: 22.5/15) LIBERTY (Beginner): 8 SETS 10/8 Calorie Air Bike 50 Single Unders 50ft Single Dumbbell or Kettlebell Overhead Carry (light) -Rest 1:30 between sets- (Score is TIme for Slowest...Read more